Surya Namaskar also Know as Sun Salutation. The advantages of Surya Namaskar are countless. If you wish to remain healthy and fit and looking for one Mantra for precisely the same, then Surya Namaskar is the solution. Sun Namaskar source lies in India. It began as a prayer.

Let us find out some details about it before discussing the advantages of Surya Namaskar.  It is the most Important part in any Yoga Teacher Training. 

It is made up of a set of 12 intense Yoga Asanas(Yoga Postures). 

Each posture has advantages that are different. And Surya Namaskar as a whole provides a phenomenal stretch to the whole body. 

No additional exercise may compare the type of stretch it supplies. 

It is best done on an empty stomach morning.

Surya Namaskar concentrates on the best way best to digest the Sun better and also make it part of your own body. 

The forward and backward bending postures extend the spinal column during their highest range and provide a deep stretch to the total mass. 

If done in a slower rate, these positions help tone the muscles and also may be relaxing and meditative.

The practice of Sun Salutation improves blood flow.

There are lots of advantages of Surya Namaskar for every region of the human body from head to toe. Postures function as a true link between warm-ups and asanas and may be performed any time in an empty belly.

When to do Sun Salutation?

The best time to practice the Sun Salutation is early in the morning when the sun is rising. You must make sure your stomach and bowels are empty.

However, some might ask if the Sun Salutation can be practiced in the evening as well. Yes, it can! Surya Namaskaras can be practiced at sunrise and sunset. 

How to do Surya Namaskar Yoga step by step?

Here is the detailed insight of 12 steps on how to do Surya Namaskar yoga. 

These are 12 Mantras for the 12 sets that are typically practiced.

Om Mitraya Namah

Om Ravaye Namah

Om Suryaya Namah

Om Bhanave Namah

Om Khagaya Namah

Om Poosne Namah

Om Adityaya Namah

Om Savitre Namah

Om Arkaya Namah

Om Bhaskaraya Namah

Om Hiranyagarbhaya Namah

Om Marichaya Namah

Step 1 – The Pranamasana Or The Prayer Pose

Join your feet and stand upright, balancing your weight equally on both feet. Bring your palms in front and combine so that they touch your chest. Close your eyes. And let your whole body relax.

Pro Tips: Inhale and lift both your arms up. Then, exhale, and bring your palms in front of your chest in a prayer position.

Step 2 – Hasta Uttanasana Or The Raised Arms Pose

While breathing in; lift your arms keeping them shoulder-width apart. In this posture, the effort is to stretch the whole body from feet to hands. Do not bend backward instead push your pelvis forward a bit.

Pro Tips: Inhale, Stretch body

Step 3 – Pada Hastasana Or Hand To Foot Pose

While exhaling, bend forward at the waist until your hands touch the floor on both sides of feet. Keep your knees and spine erect and do not strain. Stay in this posture and do not move until you finish the sequence. 

Pro Tips: Exhale

Step 4 – Ashwa Sanchalanasana Or The Equestrian Pose

While inhaling, push back your right leg as far as comfortable, bring right knee to the floor and look up. Keep your left foot exactly between palms and leave it flat on the floor.

Pro tips: Inhale, Look Straight

Step 5 – Parvatasana Or Mountain Pose

In this posture, while lifting the hip, bring your palms on the floor and bring left foot back beside the right foot.

Pro Tips: Exhale the Inhale

Step 6 – Ashtanga Namaskara Or The Salute With Eight Parts

Coming onto the toes, gently bring your knees to floor and breath out. Keep your hips and abdomen raised and lower your chin and chest on the floor.

Pro tips: Exhale , chin and chest rest on the floor

Step 7 – Bhujangasana Or The Cobra Pose

Slide forward and raise the chest keeping your hands and feet in place. You may keep your elbows bent in this pose, the shoulders away from the ears. Look up at the sky. Unless you are very flexible, don’t try to straighten your arms.

Pro Tips: Inhale

Step 8 – Parvatasana Or The Mountain Pose

Keeping your hands and feet in the same position bringing your heels to the ground, lengthening through the spine, bringing the shoulder towards the ankles lift the hips. Take a few breaths here. Breathing out lift your hips toward the sky and press hands into the ground.

Pro tips: Exhale, and lift up your hips

Step 9 – Ashwa Sanchalanasana Or The Equestrian Pose

Bring the left foot forward between the hands and push the pelvis forwards. Lift the torso and tilt the head back, arching the back and looking up to the sky.

Pro Tips: Inhale, Look Staright

Step 10 – Pada Hastasana Or Hand To Foot Pose

Bring the right foot next to to the left, and straighten the knees. Bring the crown of the head towards the floor.

Step 11 – Hasta Uttanasana Or The Raised Arms Pose

Keeping the arms shoulder-width apart, lift the torso with the spine as straight as possible. Bring the hands up over the head, and reaching back, bending slightly.

Step 12 – The Pranamasana Or The Prayer Pose

Bring the palms in front of the chest center and join.

Repeat the cycle, reversing the legs in Steps 4 and 9 (Ashwa Sanchalanasana), to stretch the other side. Rest all the Postures will be the same.

The Ultimate Guide on Sun Salutation (Surya Namskar)
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